This is a Sprint Triathlon run training plan for the Base phase, lasting 4 weeks.

This plan is designed for athletes with a VDOT result of 40 or higher who are able to train in this discipline 2 times per week. Duration of the sessions are no more than 1 hours and the maximum volume per week is 2 hours. If you are currently unable to train for 1 hour at a time, then we strongly recommend completing one of our pre season plans.

This plan starts at any time you choose.

For more information on which is the right plan for you, visit www.tritrainingharder.com

Sample Day 3

1:00:00

3.11mi

50TSS

3.2KM RUNNING TIME TRIAL

Take your time from the time trial and compare it at: http://tritrainingharderllpblog.blogspot.com/2013/10/run-testing-calculating-your-vdot-pace.html to check your VDOT and all your running times/splits, heart rates and intensities for future sessions.
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Warm Up:
2-3 laps easy jogging.
2 laps jog the bends and striding the straights.
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10 minutes of general activation warm up. (e.g. Walking lunges, walking with high kicks, skipping, fast feet, forward frog jumps, ski jumps each side of the track line. Take your time- quality over quantity.)
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10 minutes of run-specific drill work. (e.g. High knees and ‘squashing the orange’ into a quick run out or bounds. Focus on posture, core engagement and arm drive.)
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5 minutes of dynamic stretching. (e.g. Calf raises off a step, leg swings, glute stretching and back stretching. Focus on particular areas of weakness as required.)
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Main Set:
3200m best effort. Record your time and your maximum heart rate. Use the link above to work out your training zones.
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Cool Down:
3 Laps easy jogging and or walking.
Compression, ice and stretching

The purpose of this session is to develop muscular strength and power. Run up the hill at the correct pace and intensity for the set time before jogging back down the hill as your recovery. If you are unsure of what drills to do, then have a look at our you tube playlist of all the different drills we recommend (http://www.youtube.com/playlist?list=PL6z5VWjBAAEjm0HzxqDX0sMohBvkPwvuX).
Your effort level is set according to your heart rate, pace (from your VDOT results) or rate of perceived exertion as shown by the following ranges;
(On flat terrain, intensity will equal your pace as determined by your VDOT, e.g. Threshold Intensity = Threshold Pace)
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Level 1 (L1) – Walking/Jog, 0-68% LTHR, 0-2 RPE
Level 2 (L2) – Easy pace, 69-83% LTHR, 2-3 RPE
Level 3 (L3) – Marathon pace, 84-94% LTHR, 3-4 RPE
Level 4 (L4) – Threshold pace, 95-105% LTHR, 4-5 RPE
Level 5 (L5) – Interval pace, 106%< LTHR, 6-7 RPE
Level 6 (L6) – Repetition pace, 106%< LTHR, 7-10 RPE
Level 7 (L7) – Max Effort
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Warm up:
5 minutes of gentle running at Easy Intensity (L2) to a hill which would take you 2-5 minutes to climb to the top.
5 minutes of Running Drills
5 minutes of Strides
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Main Set:
13 minutes at Easy Intensity (L2)
2 x 3 minute hill rep at Marathon Intensity (L7)
Once you have run for 13 minutes, run up a hill at the correct pace and intensity for the set time before jogging back down the hill as your recovery.
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Cool Down:
10 minutes at Easy Intensity (L2) and Jogging/Walking (L1)